Thursday – 1/23/2020 (Sweat WOD Included)

The Workout for Thursday is:

BARBELL TECHNIQUE
Spend 12 minutes practicing/building on the following complex:
-3 Behind the neck Push Press
-2 Overhead Squats
-1 Snatch Balance
*The focus is overhead strength/stability and building confidence catching weight overhead. Stay light and use this as practice time.

METCON
With a Partner… Complete 6 Total Rounds (3 Each) For Time
-3 Rope Climbs
-6 Burpee Box Get Overs (48/40″)
-18 Cal Bike
-6 Burpee Box Get Overs
-3 Rope Climbs
*Partners will alternate full rounds, you go I go style. When it is your time to shine, bring it!

SWEAT-CON
AMRAP x 11
-10 Single DB Hang Clean & Jerk
-10/8 Cal Ski
-10 Burpees

AMRAP x 11
-10 Alternating DB Snatches
-10/8 Cal Row
-10 Weighted Sit-Ups
*Add 2 reps every round.

AMRAP x 11
-10 Pull-Ups OR Ring Rows
-10/8 Cal Standing Bike Erg
-30 Double-Unders

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Mobility/Maintenance]
-5 Minutes Easy Machine
-Barbell Trap Smash x 1:00 R/L
-Banded Scalene Stretch x 1:00 R/L
-Arms Overhead T-Spine Roll x 1:00 R/L
-Lat Roll Out x 1:00 R/L
-Cobra Push-Up + Down Dog + Spiderman x 3:00
-Barbell VMO Smash x 1:00 R/L
-Banded Couch Stretch Stretch x 1:00 R/L
-5 Minutes Easy Machine